CFI Awards 2012!

Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

-then-
18 Burpees
9 Muscle-Ups
9 Power Snatches 60Kg/40Kg
14 Burpees
7 Muscle-Ups
7 Power Snatches 60Kg/40Kg
10 Burpees
5 Muscle-Ups
5 Power Snatches

For time.

Yesterday this video appeared on The Outlaw Way. Andy’s Plyo-Jerk Boxes are so popular we had nearly 500 emails asking us how to make them!

IMG 1110 from CrossFit Ireland on Vimeo.